REVEALED: Why I used this 30 minute workout to develop my Charleston personal training programs back in 2004...

From: Shane Doll CPT, CSCS
Founder, Shaping Concepts
Charleston, SC

If you're not satisfied with the results from your current fitness routine, the next few minutes you spend reading this page can change the way you look at "working out" forever.

At my Shaping Concepts personal training studio in Mt. Pleasant, SC we specialize in an exercise routine called "burst training" to deliver our clients with time efficient, yet effective workouts.

I'm going to share with you specifically what "burst training" consists of and why it's arguably one of the most effective exercise routines for middle age and older adults looking to changing their shape and improve wellness.

So what exactly is "burst training?"

Burst training is simply a method of exercising for short durations with high intensity followed by brief recovery periods. The idea is to create an oxygen debt, get fast twitch muscle contraction, and activate the adrenal system for a hormonal boost. This is often accomplished with both resistance and cardiovascular based exercises.

Research has shown that this type of training to be highly effective for creating a hormonal response (primarily from growth hormone, IGF-1, and testosterone) which are powerful fat burning and muscle building hormones.

Imagine never having to waste time doing a boring 60 minute or longer duration workout ever again.

No more grinding it out day after day, but your body never really looks any different. Sure you may feel better and be maintaining, but you're probably not seeing significant changes in your body.

If you're looking for a workout that delivers real RESULTS then burst training is going to be right up your alley.

The problem with traditional health club workouts with machines...

When you're working out with machines in the health club although you're burning calories and working your muscles (great for maintenance) you're NOT creating the right hormonal responses for fat loss and real lean muscle development.

That's the missing link and why most people never experience the body transformation they're looking for with traditional workouts. Going from machine to machine doing sets of 8-15 reps with a couple minutes of rest between each set is not going to be the most efficient use of your time.

If you're not getting out of breath with your current weight training routine you're missing out.

Burst training principals have been debunking a lot of the theories by so called "experts" back in the 70's and 80's who preached that aerobic exercise, long distance cardio, and moderate intensity weight training was the key to weight loss and optimal health.

The benefits of burst training over traditional workouts...

• Blowtorches body fat by burning TWICE as many calories in half the time of long-slow-duration cardio workouts and traditional weight training.
• Skyrockets your metabolism by creating an adrenal and growth hormone response conducive for fat loss.
• Provides a natural energy rush and allows you to sleep like a baby at night...waking up refreshed and renewed every single morning.
• Builds lean muscle faster that helps burn fat for a trim, toned physique with definition and cuts.

Burst training with resistance workouts...

With burst training you don’t have to use traditional health club equipment for your resistance workouts. You can use things like medicine balls, resistance bands, bodyweight, dumbbells, kettlebells, and free weights.

The list is endless. You can use just about anything that will provide your muscles with resistance.

Now don't get me wrong, you can still incorporate some of the machines you'll find in a health club but your workout will be dramatically different.

At Shaping Concepts we incorporate burst training workouts by using free weights, machines, kettlebells, bands, sandbags, heavy ropes, bodyweight exercises, and others. Heck, you’ll even see a client pushing a car through the parking lot from time to time.

Whatever "gets you out of breath" and provides an overload stimulus to the muscles is fair game so long as it's safe and appropriate for the client's needs and goals. The whole idea is to apply the “overload stimulus” to your muscles through exhaustion-fatigue (lots of reps) or through a heavy load (more resistance).

You’ll combine basic compound movements together with minimal rest for a high intensity burst followed by a brief recovery period (typically 30-90 seconds), then repeat.

Burst training workout example

The following is an example of a burst training workout using various forms of resistance.

Dumbbell Shoulder Press (10 reps)
KB Goblet Squats (15 reps)
Seated Low Rows (10 reps)

*Move quickly through the above three movements with minimal rest. Choose a weight that will challenge you for the designated reps. Briefly recover after the completion of all three movements (1 round) for approx 60 seconds then repeat for (2) more rounds.

Triceps Rope Pressdown (15 reps)
DB Alt Reverse Lunges (10 reps)
Slider Mountain Climbers (20 count)

*Complete circuit for (3) rounds in same way as described above

Gravitron Assisted Chin-Up's (10 reps)
Barbell Hip Thruster (10 reps)
Stability Ball Rollouts (15 reps)

*Complete circuit for (3) rounds in same way as described above.

There are numerous ways to do burst training with the only underlying key principal being you're working at a high intensity for short bursts followed by brief incomplete recovery periods to stimulate a positive hormonal response.

Experience the burst training difference for yourself with a FREE trial of my Charleston personal training programs...

I could go on and on about how burst training is superior to other types of exercise for achieving a body transformation but the best way is to experience it for yourself.

Sign up now for a FREE, no-obligations trial of my Charleston personal training programs with the button below.

We've helped hundreds of Charleston area residents lose weight and get in the best shape of their lives with this amazingly effective fitness routine and I know we can do the same for you.

I'd also encourage you to check out our reviews and social proof pages for success stories from our clients to see what burst training workouts has done for them.

I'm looking forward to meeting you and having you be our next success story.

Shane Doll CPT, CSCS
Founder / CEO
Shaping Concepts Personal Training Studios
1009 Anna Knapp Blvd #101
Mt. Pleasant, SC 29464
Phone: 843-971-8665